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Leeks are great for kids who like sweeter, milder flavours. Cooked low and slow in butter or oil, a pinch of salt and plenty of black pepper, they caramelise and sweeten, adding that to dishes just as onions or fennel might. Some kids prefer them with potatoes blitzed into soup, while other like them as a buttery, sweet side, or simply as a barely-noticeable base in a sauce or dish instead of onions.
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Why do the Welsh love leeks? Here’s the history of this mystery: in 640 AD, legend tells that King Cadwallader was defending Wales from a horde of marauding Saxons. The wise King told his army to wear leeks in their hats so they could find their allies on the battlefield. Since that great victory, the Welsh have just loved their leeks. Their soldiers still wear them every year on St David’s Day.



Leeks are a good source of vitamin A, which supports our vision and immune system, and bone-building vitamin K and manganese.


Shopping Guide

For the more tender leeks, go for the smaller or medium sized Small to medium sized leeks are the most tender. Look for leeks that have a firm white bulb and bright green leaves.



Store your leeks whole in the fridge or crisper drawer for up to a week. If chopped, keep in an airtight container or zip-lock bag left slightly open will help to contain the smell.


Serving Suggestions

To prep leeks, cut off the dark green tops (you can slow cook these in butter or stock to not waste them if you want!) and wash really well, making sure to get the water between the layers. Slice into rounds, in half lengthways, or cook whole. You can steam, boil, bake, or stir fry small slices of leeks – cook until soft.



Buying veg in season is not only great for the planet, it can be good for your wallet, too! Seasonal veg are often cheaper and frequently taste better, so can be a better time to try with a child as the often sweeter, riper taste is more enjoyable.

Coming In:


At Its Best:

September - May



Here are some of our favourite ways to engage kids with leeks:


Your Food

Find your go-to meals in our family favourites section and see what veggies work best with them.

We’ve gathered together 15 of the nation’s favourite meals and given you step-by-step ways to make small improvements, helping you to make healthier dinners the easy way, and even showing you which veg work best with which recipes.
Find out how to add more veg to your suppers here.


Scruffy Veg Lasagne

Effort: 1
Complexity: 1
Cost: 1

Jamie's £1 Wonders

Cauliflower Cheese Spaghetti

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Complexity: 1
Cost: 1

Jamie's £1 Wonders


Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Spaghetti Bolognese

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

More Recipes
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If You Like Leeks…Try

Does your child enjoy leeks? That’s great! Leeks are usually sweet and soft (when cooked) so why not try a similar texture and/or taste…



The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it!

The first thing to do is remove the pressure. If the veg doesn’t get eaten, it’s not the end of the world. There will be other days, other dinners, other chances. Fun is key here – try not to worry about mess, perfect table manners, or playing with food. Instead, focus on making the process of getting the food to the plates, readying the table, and the actual eating relaxed.

The best principles for success here are the Three Rs (role modelling, rewarding, re-offering) which you can read about here.

But there is one more way you can serve for success, and that is giving your child a role. You don’t have to do this every time, just encourage them in their strengths through it when you can.

Here are some of our favourite ideas:

Design a menu

Come up with a silly name or story for a dish

Help with making a meal plan and choosing veg for dinners or snacks

Help to serve up the meal on dishes, lay the table or create a centrepiece to be involved in the physical ‘serving up’ process

The Wonderful World of Veg

Check out our vegepedia. When to buy in-season. How to store them to keep for longer. How to engage children with each veg, and simple ideas of how to prepare and cook them for maximum taste and minimum waste. Select a veg…

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